Today, let’s transition to diet when trying to get your leanest.
Specifically… Carbohydrates.
First and foremost, carbs are essential if you are looking to get super lean.
I know, good news right.
And the best part is… The more active you are, the more carbs you will be needing.
Before we move on, understand that I don’t believe in counting calories, weighing food, or any of that kind of stuff…
I believe in GENERAL OUTLINES that are simple to follow.
You can get super lean simply by using the simple technique I will share with you today…
Let’s cover some basics first…
How much should you be eating?
Protein: try to eat at least 1 gram of protein per pound of bodyweight each day.
An easy way to do this is by adding 20-30 grams of protein to every meal that you eat.
This can mean a few eggs, piece of chicken, steak, fish, whey protein shake, etc.
Fats: Add them to all your meals. Grass fed butter, avocado, nuts, seeds, olive oil, coconut oil, etc.
One thing to take note of here…
As you will see in the ‘Carbs’ section… You should cycle between low and high fat days.
A good guideline for how much fat to eat would be to use the calculation below (again, this is just an OUTLINE)
Fats Per Day:
Low Days: 0.2-0.3 grams per pound of bodyweight.
High Days: 0.3-0.5 grams per pound of bodyweight
(200 pound male X 0.3 = 60 grams of fat)
Alright… Now let’s get to the carbs:
Carbs can be a bit trickier, however, what I’ve noticed is that when you CYCLE between high and low carb days…
The results you see come much faster.
Here’s a simple outline on how to eat your carbs…
Low Carb Days: Eat 25-100 grams of carbs
The more active you are, the closer to 100 you will eat.
High Carb Days: 150-300+ grams of carbs
Again, the more active you are, the more carbs you will eat on these high carb days.
A good equation for high carb days would be to eat 1-2.5 grams of carbs per pound of bodyweight.
If you are super active and workout a ton, eat 2.5 grams per pound of bodyweight.
If you aren’t very active, stick with eating 1 gram per pound of bodyweight.
(200 pound male X 1 gram of carb = 200 grams on high carb days)
To be honest, this is one of the simplest and most effective methods of eating that I’ve ever come across when it comes to getting lean.
One more thing to take note of here…
On your HIGH carb days… You should eat lower amounts of fat.
On your LOW carb days… You should eat higher amounts of fat.
LOW Carb = HIGH Fat
HIGH Carb = LOW Fat
Here’s an example for a HIGH carb day:
Protein: 1 gram per pound of bodyweight
Fats: .25 grams per pound of bodyweight
Carbs: 2 grams per pound of bodyweight
So, here’s what the breakdown would look like for a 200 pound male:
Protein: 200 grams (200 X 1 gram)
Fats: 50 grams (200 X .25 grams)
Carbs: 400 grams (200 X 2 grams)
And for a LOW carb day, you would do the same thing…
Protein: 1 gram per pound of bodyweight
Fats: .5 grams per pound of bodyweight
Carbs: .5 grams per pound of bodyweight
So, here’s what the breakdown would look like for a 200 pound male:
Protein: 200 grams (200 X 1 gram)
Fats: 100 grams (200 X .5 grams)
Carbs: 100 grams (200 X .5 grams)
Again this is just a simple outline.
The take away here this…
Cycle your carbs.
Eat 2-3 low carb days in a row, then enjoy a high carb day.
If you are trying to lose fat, you should be doing a 2-1 low carb to high carb ratio. (low, low, high, repeat)
If you are more active, try a 1-1 ratio (low-high-repeat)
It’s super simple once you get rolling with this and the results speak for themselves.
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